Minimalist DIY - The End

Previously I'd posted about modifications to my Inov8 running shoes and the results of running in them.

Well I've done 45 miles in them, and they've been slowly disintegrating:

Just like any normal running shoe

Only I cut the sole off

They run fine, but the soft foam is giving out

And getting worse

Ok up top, shot underneath! 

Totally shagged

So I sent them to the great running shoe graveyard in the sky. However, I'm now out of running shoes! So I ordered a pair of Merrell Trail Gloves and I'd long been looking at (as a temporary replacement for my Luna Sandals, which are in for repair):

Merrell Trail Glove

Then... would you believe it, the Merrells got delivered at the same time as my Luna's:

Which was very very lucky, as the Merrells were too tight across the mid-foot and my foot felt kind of rocked on the sole, indicating that I wouldn't get a flat landing. As I've said before, the gait is to be protected at all times. So I've sent them back.

Minimalist DIY - Result

Previously I'd posted about modifications to my Inov8 running shoes.


After some additional patching of the sole with spare bits of foam, I took them on an 11.3 mile run to work. Part trail, part road, I still had to avoid large puddles. However, they were absolutely fine.


This is a picture after the run:

So there are some new holes in places, but nothing I can't patch up with all the bits I had left over from the carving up of the initial sole.


The run details were as follows. The slowness of the run was mostly down to playing 6-a-side football the night before (first time in about a year), rather than the shoes. In terms of difficulty, the run was second only to the 2nd leg of a double commute to and from work. There were lots of walk breaks and the walking of inclines.

Minimalist DIY

I've got 3 pairs of running shoes:

• Invo8 Road-X 255s - entry point to minimalism
• Vibram Fivefingers Speed - sent them back. Bad stitching in the left toe join.
• Luna Sandals - In for repair

So that leaves me with the Invo8s, until I get my Luna's back. It's the 3rd week of my training programme for the Abingdon Marathon in October. I haven't used the Invo8s for some time, but I thought it would be interesting as, from the sandals, I'd learned a lot about correct form. Would I be able to maintain my new form in with a much more cushioned sole?


Initially the answer was yes, seems to be ok, but I had to concentrate. Then gradually, the shin issues I'd left behind long ago, started returning. I was able to get close to what I believed was my correct form, but I wasn't getting any feedback from my feet/legs to tell me where to correct.


With no money to buy a temporary replacement, I lay in bed wondering what to do. It was then I hit on the idea of modifying the Invo8s. Why not? I thought. If they hurt, change them.


My first idea was to cut off the black rubber sole, cut away all the white foam, and glue the sole back on again. Or, if that didn't work, get myself down to B&Q, get some cord and make my own sandals out of the soles.


The patient:

I put the kitchen knives to work:

Eventually, I ended up with this:

I've left the shoe upper as is. I've cut the foam down as close to the canvas bottom as possible. It was exposed in places, so I glued slices of foam back on where needed.


So there we have it, I've either got a pair of ultra minimalist Inov8s or some soles for a new pair of sandals. The soles aren't as flexible as I'd like, so I decided to try out the Inov8 uppers.


I took them on a 5.5 half trail/half road run at lunchtime. This is them following the run:

 They were nice to run in. Enough cushioning to take the edge off stones, but thin enough to let my foot do it's natural thing (and therefore my form). There was something going on in the last mile under the ball of my right foot. I think I need to make the foam a bit more even.


I plan to take them on an 11.3 mile run to work tomorrow morning, so that will be the real test!

Inner Core

If I had to bullet point my running career so far it would be:

• Started running in Aug '10
• All went well for 6 months
• Started to understand the benefits
• Got injured
• Spent the next 12 months learning about the injury and other injuries along the way
• Had a great start to 2012 and have kept learning

So now, one month away from the 2 year mark, things couldn't be better. I'm a completely different runner and have learnt a massive amount. Would this have come about if I hadn't got injured? Probably not. Why? Because I would have continued in the knowledge that what I was doing was OK.


There are people who are born with natural physical ability and exercise/sport comes very easy. I can tell you that at 37, I don't feel like one of those people. I missed the class on learning to run consistently. But wait? For the first 6 months I ran fine. So what's the problem? Looking back, there were a lot of niggles I was able to ignore and carry on. Eventually my body said, enough is enough. However, that fine old phrase 'What doesn't kill us makes us stronger' is very true here.


I won't come out and say that the first 6 months were easy. They were not. But it did afford me the time to understand WHY I should be running. Following that, although I'd have wished a quicker end to my injuries, they have made me learn and understand the way I should be running and the way I should use my body. If I had not had a good 6 months start to running, but got injuries straight away, would I still be running now. I'm not sure that I would.


Question 1: What single thing you control in running is the difference between success or failure? Or injury and injury-free running?
Answer: Your form. It runs the show. Without control over your form, eventually, injury will get you.


Question 2: What is the biggest component of your form?
Answer: Your core.


Which, nearly 2 years on, brings me to my latest discovery. The inner core.


Your core tends to be thought of as your abs and the connecting muscles to your pelvis. However, after some experimentation, I've discovered that, your abs at least, are not involved as much as you think. There is a set of muscles around your rib cage and behind your abs that keep you upright and stable. It's referred to as the Transversus abdominis. I think there are other muscles in the inner core group, but this is the one which feels like it does most of the work.


What work is that? Keeping your main body straight and stable, which allows the other parts of your body to flow as nature intended.


I can tell you that discovering how to feel my inner core, use it, and release the pressure on my legs and back has been a huge thing for me. It is second only to the impact on my running of going to minimal footwear. From the moment I step out the door to run, through to the moment I finish, I'm first and foremost using my inner core to run the show.